A running pace chart is the fastest way to see exactly how quickly you need to run each mile or kilometer to hit a target finish time. This hub links to every pace chart on Marathon Handbook — from a 1-mile time trial to a 100-mile ultra — each with a full finish-time table, per-mile and per-km splits, and pacing notes for that specific distance.
Pick your race distance below. Every chart is built the same way: find your goal finish time on the left, read the required pace and split times across the row. No math, no guesswork.
Most Popular Pace Charts
These four distances drive the vast majority of pace-chart searches. If you are training for a road race, start here.
- 5K Pace Chart — every finish time from sub-12 to 45:00, with per-mile and per-km splits
- 10K Pace Chart — full finish-time table with per-mile and per-km splits
- Half Marathon Pace Chart — complete mile and km pacing for 13.1 miles
- Marathon Pace Chart — per-mile splits for finish times from 2:00 to 7:00
Short Distance Pace Charts (1 Mile to 8K)
For track sessions, parkrun, and early-season road races. These charts focus on short repeatable efforts and help you set realistic goal paces for speed work.
- 1 Mile Pace Chart — per-quarter splits for every finish time
- 2 Mile Pace Chart — finish time, pace & splits
- 3K Pace Chart — every finish time, pace & splits
- 4K Pace Chart — finish time, pace & splits
- 5K Pace Chart — per-mile & per-km splits
- 5 Mile Pace Chart — per-mile & per-km splits
- 8K Pace Chart — finish time, pace & splits
Road Race Pace Charts (10K to Marathon)
The classic road-race distances. Use these charts to lock in a goal pace, plan splits, and spot whether you are ahead or behind target during a race.
- 10K Pace Chart — per-mile & per-km splits for every finish time
- 12K Pace Chart — finish time & per-km splits
- 15K Pace Chart — finish time, pace & split converter
- 10 Mile Pace Chart — per-mile & per-km splits
- 20K Pace Chart — finish time, pace & split converter
- Half Marathon Pace Chart (Miles) — 13.1-mile pacing in miles
- Half Marathon Pace Chart (Kilometers) — 13.1-mile pacing in km with 5K/10K/15K/20K splits
- Half Marathon Pace Calculator — chart plus an interactive calculator
- 30K Pace Chart — the marathon pacing cheat sheet
- Marathon Pace Chart (Miles) — per-mile splits for 2:00-7:00 finish times
- Marathon Pace Chart (Kilometers) — per-km splits for the full 42.2K
Ultra Pace Charts (50K and Beyond)
Ultramarathon pacing is less about holding a constant pace and more about managing effort, fuel, and walk breaks. These charts give you realistic hour-by-hour checkpoints for each ultra distance.
- 50K Pace Chart — finish time & split planner
- 50 Mile Pace Chart — finish time & split planner
- 100K Pace Chart — ultra finish time & split planner
- 100 Mile Pace Chart — ultra finish time & split planner
How to Use a Running Pace Chart
A pace chart turns a goal finish time into a lap-by-lap race plan. The simplest way to use one:
- Find your goal finish time in the left-hand column of the chart for your race distance.
- Read across the row to see the pace per mile, pace per kilometer, and key split times you need to hit.
- Memorize 2–3 checkpoints — for a marathon this is usually the 10K, halfway, and 30K splits. For a 5K, just the 1-mile and 2-mile marks.
- Run even or negative splits where possible. Going out 5–10 seconds per mile faster than goal pace is the single most common race-day mistake.
Pace Chart vs Pace Calculator: Which Do You Need?
A pace chart shows you every goal pace for a given distance in a single table — perfect for scanning, comparison, and picking a realistic target. A pace calculator is interactive: you type in a finish time or a pace, and it returns the other values. Most runners use both. Start with a chart to choose a goal, then use a calculator to fine-tune your training paces.
Try our free Running Pace Calculator to convert between pace, time, and distance for any run — or the Half Marathon Pace Calculator if you want a distance-specific tool.
What Is a Good Running Pace?
“Good” depends heavily on age, sex, training history, and race distance — a competitive 5K pace is a recovery-run pace for an elite marathoner. As rough benchmarks for a healthy, moderately trained recreational runner:
- Easy run pace: 9:30–12:00 per mile (5:55–7:30 per km)
- 5K race pace: 7:00–10:00 per mile (4:20–6:15 per km)
- Marathon race pace: 8:30–11:30 per mile (5:20–7:10 per km)
For detailed normative data by age and sex, see our guides to what is a good 5K time, what is a good mile time, and average stride length.
Running Pace Chart FAQs
What is a pace chart in running?
A running pace chart is a table that maps every possible finish time for a race distance to the pace per mile or per kilometer you need to hold, plus the key split times along the way. It lets you pick a goal finish time and see instantly what you need to run to get there.
How do I calculate my running pace?
Divide your total run time by the distance. For example, a 48:00 10K is 48 minutes ÷ 6.2 miles = 7:44 per mile. A pace chart or pace calculator does this math for every finish time at once so you do not have to.
What pace do I need to run a sub-4 hour marathon?
To break 4 hours in the marathon you need to average 9:09 per mile or 5:41 per kilometer. Our marathon pace chart shows the exact per-mile splits and halfway time (2:00:00) you need to hit a sub-4 finish.
Is a pace chart the same as a pace calculator?
No. A pace chart is a pre-computed table covering every realistic finish time for a specific distance — great for picking a goal and scanning splits. A pace calculator is interactive: you enter one value (a finish time or a pace) and it returns the others. Most runners use both.
Should I run even splits or negative splits?
For most runners, negative splits — running the second half slightly faster than the first — lead to better races and more consistent finish times than going out hard. Use the halfway split on your pace chart as the latest possible point to still be on goal pace.
How accurate are pace charts?
Pace charts assume perfectly even pacing and ignore hills, wind, and course measurement. They are accurate to the second for flat, well-measured courses run at constant effort, and give a reliable ballpark for everything else. Adjust up 5–15 seconds per mile for hilly or windy courses.
